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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
13 Pages
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381 95,568

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: ...

2020Wellness‎, 11-08-2012 01:07 PM
101 Pages
1 2 3 4 5 ... 101
3,012 1,197,227

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
24 Pages
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04-16-2021, 12:31 AM Go to last post
704 819,962

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 11:51 AM
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,366,650

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
3 Pages
1 2 3
03-17-2021, 07:01 PM Go to last post
84 336,011

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 982,201

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,777,652

Question Just started PPL, I feel like I'm missing something.

Hi, I'm 17 and just started a PPL split using my home gym (a basic incline bench with a rack built in, 17lb barbell, some plates, 10lb dumbbells, and resistance bands on the way). I'm quite a beginner so I'm wondering if my routine is missing anything or could be optimized more: Push day: Bench...

mumbomode‎, Today 01:02 PM
Today, 05:41 PM Go to last post
2 116

Finally 12 straight weeks of lifting done...nothing to show for it lol

This was my 12th week, it's been a low stress week after performance finally started to decline last week, been yawing between sets. I remember being told here to first lift for at least 12 or so weeks before making any conclusions and that was my main focus-to show up every time and never miss a...

Animal2692‎, 05-07-2021 05:06 AM
3 Pages
1 2 3
76 1,959

Exclamation What will happen if you plank every day for 1 minute

Bodyweight exercises are lately making quite a buzz in the fitness world, thanks to its simplicity and practicality that allow you to get in shape through your own body weight. Planks, for starters, are one type of bodyweight exercise that never gets old no matter what. This exercise is...

Mwachala‎, Today 02:14 PM
Today, 02:14 PM Go to last post
0 35

Exclamation What will happen if you plank every day for 1 minute

Bodyweight exercises are lately making quite a buzz in the fitness world, thanks to its simplicity and practicality that allow you to get in shape through your own body weight. Planks, for starters, are one type of bodyweight exercise that never gets old no matter what. This exercise is...

Mwachala‎, Today 02:12 PM
Today, 02:12 PM Go to last post
0 25

Next steps to my natural limit

Ive been training hard for 4 years, following a fairly typical evolution of training styles from fullbody novice linear progression to upper lowers to more strength goals then back to bodybuilding goals with more of a split. Im somewhat happy with my results, but I want to really take this...

GetterOfGains‎, 05-06-2021 06:13 AM
4 506

End cycle early to take a deload on 5/3/1? Or just finish it?

Been doing Genewest's 5/3/1 template (basically a higher frequency template of 531 where you complete cycles within 2 weeks) and broke plateaus on all my main lifts. I finished 3 cycles of it so far but on my current one, the working weights have been feeling heavier and everything that was once...

Odifududix‎, Today 11:47 AM
2 109

Help - Long 3 day full body workout. Is it okay?

Hey everyone, So I've been working out consistently for the past 2 years, but the thing is that until march I was doing strictly calisthenics (bodyweight workouts). Roughly a month and half ago I decided to make a change and start going to the gym instead. Until mid July I'll be very busy with...

IdoEZ‎, Today 04:42 AM
Today, 06:03 AM Go to last post
2 181

Program for size + strength/power/speed?

My goals are primarily size/aesthetic based but I also care about athletic performance for combat sports (strength, speed, power). Is there a program that primarily focuses on size with some good attention to athletic performance for combat sports? The only program that comes to mind is the 4...

DogletDusk‎, 04-29-2021 10:01 PM
Yesterday, 10:28 PM Go to last post
6 938

Exclamation running unless heart murmur

when I was eighteen years old I was diagnosed with ultrasound a heart murmur prolapse of the mitral, but the doctors did not give an opinion on this limiting themselves to the findings of the device that defined it as very mild without prejudice to competitive activity. Nevertheless I felt a lot...

Lastworkout‎, 05-01-2021 06:38 AM
Yesterday, 10:28 PM Go to last post
12 1,118

Question Post lockdown advice?

Hi all, I'm a 31 year old, 5'10" male, 15 stone 5 lbs. I have a few tyres around the belly, the "moobs". I'm starting back at the gym in a couple of weeks and was hoping for some advice from the seasoned lifters. What's the best program (5*5, cube, high rep, low rep etc) and diet (keto,...

anthony267‎, 05-05-2021 01:06 PM
Yesterday, 10:15 PM Go to last post
6 534

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
6 Pages
1 2 3 4 5 ... 6
Yesterday, 07:30 PM Go to last post
153 36,075

Help - am i overtraining under training routine crap ?

Hello All, great forum. I need some advice, i've just turned 40 and just want some advice on my training routine I definitely have made progress and see a difference in my physique especially legs, but should i do more or less, am i doing enough ?. Week 1 Dumbbell Workout

foleyaxle‎, Yesterday 02:06 PM
Yesterday, 06:31 PM Go to last post
2 184

how many days a week is max possible to train legs?

i am starting back up at gym & i am really motivated to grow my legs. i was wondering what is the max days per week i should train them for the most effective rest etc. any help would be appreciated 😁

rackc35‎, Yesterday 03:05 PM
Yesterday, 06:24 PM Go to last post
3 194

SHORTEN my PULL routine by splitting the exercises, while keeping of effective?

Hi guys. I'm currently doing a PPL bodyweight routine, but my PULL routine Is too long in terms of time because i need 100 minutes at least to complete it ( while I spend 70 minutes for my push routine ) and I'd like to shorten this time while keeping my workouts effective. This is my current...

Boyadeh‎, 05-07-2021 01:07 PM
Yesterday, 10:23 AM Go to last post
9 357

How Can I Take My Bench From 225 to 275 In 2-3 Months Recomping?

Hey everybody. I'm currently 19 y/o 5'8 178lbs at just above 20%BF and can bench 225. I really want to be able to bench press 275lbs but I also want to lean out a bit. The goal is to get down to 165lbs at 10%BF and Bench Press 275lbs I was wondering what would be the best program to reach my...

John5078‎, 05-07-2021 07:13 PM
Yesterday, 10:00 AM Go to last post
8 394

Row: chest supported vs bent over

Hi, I've been including more exercises for my back. I've done bent over rows and been trying chest supported variations too not to work the lower back that much. every time I do chest supported I only feel my traps and rhomboids doing the work, and not the lats. I used to do it with dumbbells and...

Alexlarex‎, 05-04-2021 10:43 AM
Yesterday, 06:03 AM Go to last post
4 642

Workout Split Problem

Little background: I started lifting properly and consistently using Arnold's techniques Fall/Winter 2020. I lifted before that, but with no intensity. I had amazing pumps. Winter/Spring 2020-2021 my buddy took me out of the gym for the most part and sent me to the track and pull-up bars. So I did...

BigGriff85‎, 05-06-2021 06:14 PM
Yesterday, 05:57 AM Go to last post
3 452

Train less often or eat more?

I've recently bumped up my training days from 3-4 times a week to 4-5 times a week. I'm recovering well, not feeling tired, joints aren't aching, ... But I haven't even gained 0.1kg in two weeks even though I was gaining weight (0.25-0.5kg a week) before. I bumped up calories from 2600-2700 to 2800...

Nelg1993‎, 05-06-2021 01:07 AM
05-07-2021, 10:14 PM Go to last post
5 552

How much rest to my legs need?

I do legs about every 3 days. One of the days I focus on them and the second day is just some odd squats as a secondary thing like during back or chest day.. But I'm also walking to the gym everyday which is a 3 Mile round trip. And I'm in the gym 5 to 6 days a week, 1 to 2 hours. I'm just...

rale317‎, 05-06-2021 08:35 PM
05-07-2021, 08:15 AM Go to last post
6 447

Fast reps

There's a woman at my gym who is pretty jacked and has low bf. Her workouts seem to be in the 8-15 rep range and she goes from exercise to exercise busting out reps pretty fast. I've read a lot about time under tension and hypertrophy exercise use slower reps but it seems to be working for her....

OldPapa‎, 05-06-2021 07:33 AM
05-07-2021, 12:57 AM Go to last post
8 520

Cut back on exercises?

I've been doing calisthenics for 3 years on and off same with weights. My goal is to be fit cut up and have functional strength. Lately I've leaned off the calisthenics and stirred more towards weights and less cardio. Friend of mine is saying I'm doing too much working out and it's hindering my...

Stann90‎, 05-05-2021 07:39 PM
05-06-2021, 04:53 PM Go to last post
13 696

Thumbs up Abel Albonetti 30 Day Arms

This is the first time that I have ever posted my opinion on any of the workout programs here at I've done quite a few of the muscle building ones over the last several years, including several of Stoppani's advanced programs, but the guns were just stuck. Although I already have decent...

BobL‎, 05-06-2021 10:22 AM
05-06-2021, 10:22 AM Go to last post
0 392

Fierce 5 upper/lower modifications.

I'm curious to know if I could swap out some exercises in this program and have them overlap without causing problems. I ran the original Full body fierce 5 for 4-5 months and wanted to increase my training so I decided to go up and get into the upper/lower split. Been going on a month now and...

Acromiller‎, 05-05-2021 05:05 PM
05-06-2021, 03:51 AM Go to last post
3 542

The freshman 15+

What’s up y’all need some workout advice. I used to be like a really good athlete had a few offers to run D2 track and was in great shape. I ended up going to a large D1 party school and did the classic joining a fraternity. Which turned into drinking natural light 5 days a week, eating ****ty...

TrentS27‎, 05-05-2021 11:59 AM
05-06-2021, 03:42 AM Go to last post
3 524

Ivysaur 4-4-8 Program Hit a wall w bench

Started the Ivysaur 4-4-8 Program about 5 weeks ago. I added in chin ups at the end of every workout. Starting weights were; Bench 105 Squat 130 OHP 50 Rows 50

LongAndLean84‎, 05-05-2021 12:22 PM
05-05-2021, 12:24 PM Go to last post
1 503

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